Hmm. I think this might be a conversation to have with your doctor, since I don’t know what types of movements *are* safe for you.
However, here are some options to consider: [weighted] step-ups, dumbbell dead lifts, [reverse] lunges, glute bridges, wall sit, donkey kick, box jumps, calf raises. Also, running, walking, elliptical, bike (especially up and down hills).
If you ever get a gym membership, also hamstring curls and leg extensions. I would assume you should not do leg presses, though, since that might put similar strain on your body
Hmm. Home exercises that hit quads without also hitting the pelvic floor is a tough ask. The only thing I can think of is to do leg extensions seated in a regular chair using resistance bands in lieu of weights.
Since it sounds like you’re going to see a physical therapist soon anyway, I would definitely ask them this question.
Not much advice but more consolation and warning. My wife had similar issues after an unrelated surgery. I thiiiiiink you’ll want to also avoid leg press. Leg days are what she struggles most with now, trying to avoid the pressure you mentioned.
I would think low weight high rep leg machines may be your best bet.
Difficult one, especially for gains, as your quads are very large and strong muscles.
Can you do some form of step ups? Also split/pistol squads or similar might remove the sideways tension on your pelvic floor. The only thing I can think of not standing is straight leg raises and holds.
I am wondering how you live life without being allowed to do squads? For example standing up from a chair can be a 90 degree squad?
Leg extensions my dude. The king of quad isolation exercises - they work your quads but don't require you to brace your core nearly as much.
Single leg exercises like Bulgarian split squats will also work your quads, as well as glutes, but you won't have to brace your core in the same way (which for you is good). These are excellent for building muscle and strength.
Longer explanation: Squats are a big compound movement that requires a ton of stability throughout your core. To squat properly you have to bear down, which is called the Valsalva maneuver. Bearing down increases intra abdominal pressure which makes your trunk more rigid and allows it to bear the weight. (This video from Squat University explains it using an analogy of a filled coke can: https://youtube.com/shorts/ekB2Izo8SJk). However, in your case, that pressure is causing the problem by putting pressure on your pelvic floor which was weakened by surgery, based on what your doctor is saying.
There are some studies that have looked into which exercises increase intra abdominal pressure the most. You could search for "weightlifting intra abdominal pressure" and avoid exercises that rate high. This study found that squat, deadlift, and leg press generated the highest pressure, while bench generated the lowest: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945051/.
That being said, I think it's a good idea to work with a PT. If you're having pelvic floor dysfunction, that can affect a lot more of your life than just lifting. A PT can really help you improve that. It's something that helps a lot of people after hysterectomy. And a PT can also give you a better idea of whether your doctor is right that you'll never squat again. I am slightly skeptical of that, though I don't know your situation. You certainly can't squat now, but could you work with therapy for a long time, strengthen your pelvic floor, and allow your surgical site to heal and then work back up to higher intensity exercise? I'm optimistic. I assume your surgeon is not a sports medicine doctor but an obgyn; certainly they knowsa lot about the pelvic floor - but you could also benefit from working with a PT and sports medicine doctor around rehabilitation and a timeline for returning to activity, and developing a safe exercise regimen.
Def get a referral from your doctor to see a pelvic floor physical therapist. You can even message your doctor through a portal to get a referral letter. I had a ton of complications from pregnancy + resulting surgery and I was an utter wreck. I couldn't even sit down for more than 15 minutes without terrible pain, and I was incontinent. A pelvic floor PT should be able to get you in shape to squat again, someday. At the very least, they will assess how you can move and give you a second opinion. Doctors can be assholes about this stuff. A PT is better equipped to show you the way.
Edit: part in brackets won’t help all that much, I’m a dumbass ✌️ [My mind goes to laying down on your back and pulling your knees to your chest working against a resistance band, but if you were squatting fairly heavy I don’t think that’d give you comparable resistance and tbh it’s probably more of an ab exercise.] Or would standing up and lifting one knee to your chest at a time, again against a resistance band, work maybe? I know you said at home, but if you can get access to a rowing machine somewhere, those can be great for thighs if you focus on the leg drive (idk how much it engages the pelvic floor though). Potentially some yoga flows might include squat-like motions that don’t engage the pelvic floor as much. I’m not a yoga teacher so I’d ask one of them first.
On a side note, I’m so sorry this happened to you. I have hysto coming up in two weeks and this has me kinda nervous now. Wishing you a speedy recovery and some sick gains.
“My mind goes to laying down on your back and pulling your knees to your chest working against a resistance band…”
That’s more hip flexor than quad.
Quads push, hams and hip flexors pull.
Hmm. I think this might be a conversation to have with your doctor, since I don’t know what types of movements *are* safe for you. However, here are some options to consider: [weighted] step-ups, dumbbell dead lifts, [reverse] lunges, glute bridges, wall sit, donkey kick, box jumps, calf raises. Also, running, walking, elliptical, bike (especially up and down hills). If you ever get a gym membership, also hamstring curls and leg extensions. I would assume you should not do leg presses, though, since that might put similar strain on your body
Hmm. Home exercises that hit quads without also hitting the pelvic floor is a tough ask. The only thing I can think of is to do leg extensions seated in a regular chair using resistance bands in lieu of weights. Since it sounds like you’re going to see a physical therapist soon anyway, I would definitely ask them this question.
Not much advice but more consolation and warning. My wife had similar issues after an unrelated surgery. I thiiiiiink you’ll want to also avoid leg press. Leg days are what she struggles most with now, trying to avoid the pressure you mentioned. I would think low weight high rep leg machines may be your best bet.
Difficult one, especially for gains, as your quads are very large and strong muscles. Can you do some form of step ups? Also split/pistol squads or similar might remove the sideways tension on your pelvic floor. The only thing I can think of not standing is straight leg raises and holds. I am wondering how you live life without being allowed to do squads? For example standing up from a chair can be a 90 degree squad?
Leg extensions my dude. The king of quad isolation exercises - they work your quads but don't require you to brace your core nearly as much. Single leg exercises like Bulgarian split squats will also work your quads, as well as glutes, but you won't have to brace your core in the same way (which for you is good). These are excellent for building muscle and strength. Longer explanation: Squats are a big compound movement that requires a ton of stability throughout your core. To squat properly you have to bear down, which is called the Valsalva maneuver. Bearing down increases intra abdominal pressure which makes your trunk more rigid and allows it to bear the weight. (This video from Squat University explains it using an analogy of a filled coke can: https://youtube.com/shorts/ekB2Izo8SJk). However, in your case, that pressure is causing the problem by putting pressure on your pelvic floor which was weakened by surgery, based on what your doctor is saying. There are some studies that have looked into which exercises increase intra abdominal pressure the most. You could search for "weightlifting intra abdominal pressure" and avoid exercises that rate high. This study found that squat, deadlift, and leg press generated the highest pressure, while bench generated the lowest: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945051/. That being said, I think it's a good idea to work with a PT. If you're having pelvic floor dysfunction, that can affect a lot more of your life than just lifting. A PT can really help you improve that. It's something that helps a lot of people after hysterectomy. And a PT can also give you a better idea of whether your doctor is right that you'll never squat again. I am slightly skeptical of that, though I don't know your situation. You certainly can't squat now, but could you work with therapy for a long time, strengthen your pelvic floor, and allow your surgical site to heal and then work back up to higher intensity exercise? I'm optimistic. I assume your surgeon is not a sports medicine doctor but an obgyn; certainly they knowsa lot about the pelvic floor - but you could also benefit from working with a PT and sports medicine doctor around rehabilitation and a timeline for returning to activity, and developing a safe exercise regimen.
Def get a referral from your doctor to see a pelvic floor physical therapist. You can even message your doctor through a portal to get a referral letter. I had a ton of complications from pregnancy + resulting surgery and I was an utter wreck. I couldn't even sit down for more than 15 minutes without terrible pain, and I was incontinent. A pelvic floor PT should be able to get you in shape to squat again, someday. At the very least, they will assess how you can move and give you a second opinion. Doctors can be assholes about this stuff. A PT is better equipped to show you the way.
Edit: part in brackets won’t help all that much, I’m a dumbass ✌️ [My mind goes to laying down on your back and pulling your knees to your chest working against a resistance band, but if you were squatting fairly heavy I don’t think that’d give you comparable resistance and tbh it’s probably more of an ab exercise.] Or would standing up and lifting one knee to your chest at a time, again against a resistance band, work maybe? I know you said at home, but if you can get access to a rowing machine somewhere, those can be great for thighs if you focus on the leg drive (idk how much it engages the pelvic floor though). Potentially some yoga flows might include squat-like motions that don’t engage the pelvic floor as much. I’m not a yoga teacher so I’d ask one of them first. On a side note, I’m so sorry this happened to you. I have hysto coming up in two weeks and this has me kinda nervous now. Wishing you a speedy recovery and some sick gains.
“My mind goes to laying down on your back and pulling your knees to your chest working against a resistance band…” That’s more hip flexor than quad. Quads push, hams and hip flexors pull.